The Hunger for Success: The Solution's Offseason

[emanfitness]

how do you achieve the red velvet flavor? is it red velvet protein powder? if so what brand makes that?? I just love red velvet haha.

[The Solution]

Chest and Shoulders:

Pull-Ups:
30 Reps over various sets + Grips

Dumbbell Twist Press: (See Video Below for explination)


http://www.youtube.com/watch?v=a4LNK8W_9-g

3 Warm-Ups
60's's x 10
65's x 9 --- PR --
70's x 9 -- Double PR --

Barbell Incline Bench:
135 x 10
155 x 8
165 x 8
175 x 8
190 x 8

+5 Pounds

Machine Fly:
100 x 20 (3 Sets)

Rear Delt Dumbell Raises:
15's x 20 (3 Sets)

Rope Front Raise:
50 x 12 (3 Sets)

+10 pounds

Hammer Strength Partial Lateral's:
80 x 30 (3 Sets)

** Another Macro Bump +25g of carbs. up to +135g of carbs now in the rebound and up 5 pounds in 3.5 weeks
** First time training Fed (pre-workout meal) in over a year, maybe a hint at a better performance? Who knows, wanted a change and it settled easy and worked well. Going to stick with it.

Post-Workout:

Cinnamon Roll Red Velvet Cake, Covered and layered in Chocolate Peanut Butter Protein Pudding with Strawberries, Banana's and Syrup


.

how do you achieve the red velvet flavor? is it red velvet protein powder? if so what brand makes that?? I just love red velvet haha.

I Force Protean (Red Velvet)

[The Big Sleep]

Very... So delicious



Nope. my usual pancake recipe baked in springform, just add in different mix-ins

Got it, will be attempting soon once I make a trip to Target for a springform pan

[vitornoob]

lol....Unaware...IN!

[mattjansen]

I like seeing that fed pre workout meal, glad you seemed to digest it well!

[shamroc617]

In awe of food pr0n..

[emanfitness]

I Force Protean (Red Velvet)

Thanks! I'll check it out. Is it good tasting? Does it actually taste like Red Velvet? Sounds intriguing, I might have to give it a try for my next protein powder!

[The Solution]

Got it, will be attempting soon once I make a trip to Target for a springform pan

Reccomend a 6"

lol....Unaware...IN!

Welcome

I like seeing that fed pre workout meal, glad you seemed to digest it well!

Yes sir!

In awe of food pr0n..

Huh ?

Thanks! I'll check it out. Is it good tasting? Does it actually taste like Red Velvet? Sounds intriguing, I might have to give it a try for my next protein powder!

I would not pick up a bad protein product i have nearly tried them all!

[adminJaxon]

wow Bob that is quite the cake! the whole cinnamon thing is right up my ally!

[NaturalPursuit]

chest and shoulder day looked TIGHT! That cake looks tasty too

[The Solution]

Back + Hamstrings:

Pull-Ups:
30 Reps over 3 Sets with Various Grips

Smith Machine Rows:
135 x 15
155 x 12
175 x 10
185 x 10
205 x 10
225 x 8

+15 Pounds

Single Arm Cable rows (1 Second Squeeze after eccentric):
20 x 12
27.5 x 10
35 x 10 (2 Sets)

+7.5 Pounds

Dumbell pullovers -
40 x 15
50's x 12
55's x 10
60's x 10 (2 Sets)

+5 pounds

Narrow grip chins -
BW x 10 (2 Sets)

Dumbell shrugs - (3 Second Hold)
100's x 12 (3 Sets)

Hyperextensions -
BW + 25 x 10 ----> BW + 10 x 10 ---> BW x 12

Hammer Strength Single Leg Leg Curl:
30 x 15 (3 Sets)

Post-Workout:

Chocolate Peanut Butter Protein Cake (Cut - Up) with Cinnamon Roll Protein Pudding, Berries and Bananas

chest and shoulder day looked TIGHT! That cake looks tasty too

wow Bob that is quite the cake! the whole cinnamon thing is right up my ally!

Indeed fellas. Thanks for the support.

[MITCHAPAL00ZA]

been a while since I've popped in here. Nice session though. I LOOOOOVE hyper extensions but haven't been able to do them since school let out. My current gym doesn't have the little thigh pad thing for them. Thats one lift I can't wait to reincorporate in a few weeks. Such sick lower back pumps and they really helped me rehab my back when I injured it months ago....Also random question: Was the protein cake from today just the one from yesterday but cut up?

[The Solution]

been a while since I've popped in here. Nice session though. I LOOOOOVE hyper extensions but haven't been able to do them since school let out. My current gym doesn't have the little thigh pad thing for them. Thats one lift I can't wait to reincorporate in a few weeks. Such sick lower back pumps and they really helped me rehab my back when I injured it months ago....Also random question: Was the protein cake from today just the one from yesterday but cut up?

Cinnamon Roll Red Velvet Cake w/ Choc PB Sludge =/= Chocolate PB Protein Cake w/ Cinnamon Roll Sludge

[MITCHAPAL00ZA]

strong reading on my end...did you eat that entire big ass cake from yesterday in 1 day? All I know is I gotta get my baking skills up. literally never made any of you or Bills recipes but have a whole recipe list of them in microsoft word...10 days till I have my own apt and kitchen. Then it will be time!

[The Solution]

strong reading on my end...did you eat that entire big ass cake from yesterday in 1 day? All I know is I gotta get my baking skills up. literally never made any of you or Bills recipes but have a whole recipe list of them in microsoft word...10 days till I have my own apt and kitchen. Then it will be time!

Well if i wrote "Post-Workout" that is probably what i ate post workout...
Strong Reading skills yet again!

[shamroc617]

Well if i wrote "Post-Workout" that is probably what i ate post workout...
Strong Reading skills yet again!

Lolll... you must realize that such strong doses of Food Pr0n may cause a sense of being overwhelmed, sudden urges to eat, loss of cognitive and decision making ability, and/or dizziness.

There is no one here to blame but you Solution!

[The Solution]

Lolll... you must realize that such strong doses of Food Pr0n may cause a sense of being overwhelmed, sudden urges to eat, loss of cognitive and decision making ability, and/or dizziness.

There is no one here to blame but you Solution!

Nah i like to bust on Max all the time, we are cool and shoot sarcastic comments at each other (we talk on FB quite often).
Glad you guys enjoy the meals/recipes. But most of all I am after success and gains right now! Time to grow!

[mattjansen]

Back + Hamstrings:

Pull-Ups:
30 Reps over 3 Sets with Various Grips

Smith Machine Rows:
135 x 15
155 x 12
175 x 10
185 x 10
205 x 10
225 x 8

+15 Pounds

Single Arm Cable rows (1 Second Squeeze after eccentric):
20 x 12
27.5 x 10
35 x 10 (2 Sets)

+7.5 Pounds

Dumbell pullovers -
40 x 15
50's x 12
55's x 10
60's x 10 (2 Sets)

+5 pounds

Narrow grip chins -
BW x 10 (2 Sets)

Dumbell shrugs - (3 Second Hold)
100's x 12 (3 Sets)

Hyperextensions -
BW + 25 x 10 ----> BW + 10 x 10 ---> BW x 12

Hammer Strength Single Leg Leg Curl:
30 x 15 (3 Sets)

Post-Workout:

Chocolate Peanut Butter Protein Cake (Cut - Up) with Cinnamon Roll Protein Pudding, Berries and Bananas







Indeed fellas. Thanks for the support.

How does one squeeze after the eccentric?

[The Solution]

How does one squeeze after the eccentric?

When the cable is at the bottom of the motion (Eccentric), Squeeze/Pause for a second, then release the weight back up focusing on releasing the scapula and keeping the lats/lower back tight.

[ErickStevens]

When the cable is at the bottom of the motion (Eccentric), Squeeze/Pause for a second, then release the weight back up focusing on releasing the scapula and keeping the lats/lower back tight.

You'd actually be squeezing after the concentric motion in a row or pulldown, making it a isometric contraction.

[VTRunner]

That RVC protein cake from yesterday looks great man! I'll definitely look into buying a springform pan to make something like that in the future.

Great job on the row PR's yesterday.

[Devils]

Eats are looking good mate.

[AllGenetix]

You'd actually be squeezing after the concentric motion in a row or pulldown, making it a isometric contraction.

concentric is right, good luck trying to squeeze on the eccentric with a fully stretched muscle....ain't happening

[The Big Sleep]

concentric is right, good luck trying to squeeze on the eccentric with a fully stretched muscle....ain't happening

Would be quite the sight though

[AllGenetix]

Would be quite the sight though

if anyone could pull it off, i'm sure bob could

[The Solution]

That RVC protein cake from yesterday looks great man! I'll definitely look into buying a springform pan to make something like that in the future.

Great job on the row PR's yesterday.

Just made a Cinnamon Roll Pumpkin Loaf. So good.

Eats are looking good mate.

Cheers man, sorry for my absence in your journal. I am only subbed to 30+ others! Keep grinding.

if anyone could pull it off, i'm sure bob could

Funny how you pop in to troll me Typical Kirk!

[TigerStealth]

hey bob, stopping in to say WOW at the progress you've made over the years, very inspirational

[mattjansen]

You'd actually be squeezing after the concentric motion in a row or pulldown, making it a isometric contraction.

This is what I was getting at.

[Bnizzle163]

How is the mountain dog training coming along? It seems like you are progressing quite well.

Eats are solid, as always.

[The Solution]

How is the mountain dog training coming along? It seems like you are progressing quite well.

Eats are solid, as always.

Strength is slowly coming back after reversing a few weeks from the show and getting some more food. So far the focus on MMC and TUT is aiding in my body feeling the muscles working, now its time to keep adding weight, varying volume/frequency/intensity and making the most of this offseason in growing and LOOKING bigger (which killed me in my show)

bodybuilding is not about how much weight I am pushing, its about LOOKING your best on stage and LOOKING bigger than the guy next to you.